FUELED Wellness + Nutrition | 5 Low Carb Fruit Spreads and Jams

NEW ORLEANS (WGNO) — Jams, jellies, preserves. We love to spread them onto toasted anything, stir them into hot cereals, bake into our favorite recipes. Typically high in sugar, though, most jams and jellies pack in 50 calories and 12 grams of sugar in every tablespoon.

Here’s the rundown on five jams and spreads with zero added sugar. All are low carb with zero added sugar, with no artificial sweeteners or colors. We’ve ranked them in order of our (Hank and Molly’s) preference for taste, texture and overall quality.

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1. DIY Zero Sugar Berry Jam

• Berries, chia seeds, pectin; sweetened with erythritol and allulose
• Per tablespoon: 5 calories, 5 grams carbs (1 gram net carb), <1 gram total sugar, 0 added sugar

2. Good Good Jam

• Strawberries (58% of ingredients), sweetened with erythritol and stevia, pectin, lemon powder, blackcurrant and carrot concentrate
• Per tablespoon: 5 calories, 5 grams carbs (1 gram net carb), <1 gram total sugar, 0 added sugar

3. ChocZero Premium Jam-Style Preserves

• Non-GMO resistant dextrin (starch), raspberries, winter melon, pectin, sweetened with monkfruit
• Per tablespoon: 15 calories, 5 grams carbs (1 gram net carb), 0 total sugar, 0 added sugar

4. Chia Smash Superfood Jam

• Upcycled strawberries, dates, chia seeds, lemon juice concentrate, fruit pectin
• Per tablespoon: 25 calories, 5 grams carbs, 4 grams total sugar, 0 added sugar

5. Walden Farms Fruit Spread

• Konjac, xanthan gum, sweetened with erythritol, stevia, monkfruit; fruit and vegetable juice for color
• Per tablespoon: 0 calories, 0 carbs, 0 sugar

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Molly Kimball, RD, CSSD is a registered dietitian + nutrition journalist in New Orleans, and founder of Ochsner Eat Fit nonprofit restaurant initiative. Tune in to her podcast, FUELED | Wellness + Nutrition and follow her on Facebook, Instagram and Twitter at @MollyKimballRD. See more of Molly’s articles + TV segments at www.mollykimball.com, and sign up for Eat Fit Wellness Bites weekly newsletter, here.

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